SWOD
15:00 to find 1RM DEADLIFT...340#

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WOD
7 rounds:
-20 Flutter Kicks
-05 Burpees
-15 Pull-ups
-20 Sit-ups

8 Rounds
2 - Squat Snatch - 145#
4 - Push Press - 145#
6 Chest to bar Pull ups
Run 200 Meters

Overhead Squat 3-3-3-3-3

45-65-70-75-80

10 min row for meters... Started off being a slow (1:50/500m) row to make my quads feel better, but got motivated by 300FY 3 minutes in.

10 min
2765m
29 s/m

WOD 1/4/2013

Warmup:
200m row
20 lunge with elbow instep
20 mb cleans
20 mb pushups
20 mb sit ups
200 m row

Strength:
5 Sets x 5 Reps Back Squat, rest 60 seconds

Conditioning:
15 Minute AMRAP of:
8 Overhead Squat (95/65)
6 Ring Dip
3 Wall Climb

AMRAP 20′
Alle even minuten:
10 Front Squats
Alle oneven minuten:
10 KB Swings

RxD: KB 16kg, Front Squat 25 kg

Benchmark Girl ‘Cindy’
AMRAP 20′
5 Pull Ups (eccentric)
10 Push Ups (knees)
15 Squats

.> 10 R + 4 pull ups!

AFAP (As Fast As Possible)
3 rounds for time of
5 HSPU knee on box
10 Wall Balls 6kg
20 Snatches 10 kg
30 Box Jumps 40cm
40 KB Swings 16 kg
30 Double Unders = 90 SINGLES

>> timecap 30 min + 40 sec

3 rounds of:
30 front squats (20 kg)
30 Kettle Bell swings (16kg)

16:13 min

AFAP (As Fast As Possible)
Running Fran
21 Thrusters
21 Pull Ups
600m Rennen
15 Thrusters
15 Pull Ups
400m Rennen
9 Thrusters
9 Pull Ups
200m Rennen

18:28 min